10/12/15

GPP- 

5x3 strict pullups ,

3 min iso scap hang ,

4 rounds each for time 3 min rests after each set

20 cals airdyne 75 wall balls 20/14

20 cals airdyne 30 full snatch 95/65

20 cals airdyne 75 abmat situps

20 cals airdyne 50 burpee,

score = total time minus rest.

Coach J - 

Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2 Push Press - 80% x 4, 85%x 3 x 3 Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2

Comp- 

7 sets to establish (HAP) squat clean ,

10 rounds

3 bar muscleups

3 OHS 155/110

Published on by crossfit reflexion.